Pull-up programs on the horizontal bar for different purposes - 8 options

September 3, 2022 Admin Home page » Home workouts

Learn to do 25 pull-ups in 6 weeks using an effective training program.

Ever since school, many guys competed in pull-ups in physical education classes, because whoever can do the most pull-ups is the strongest. This is an excellent exercise for developing the torso, an excellent exercise for training the latissimus dorsi muscles, it really makes your back more powerful and wider.

For those who are in excellent physical shape, this program will seem like ordinary entertainment, because doing 25 pull-ups is a trifle, but such people are in the minority and for many, 5 pull-ups is already a feat, what can we say about 25 then. If you strictly follow the recommendations, the 25 pull-ups program will open up new opportunities that could not achieve before.

However, you can’t do pull-ups haphazardly; violations of the movement technique are fraught with sprains, torn ligaments and other injuries.

25 pull-up program

Before starting the program, check how physically prepared you are; to do this, perform pull-ups the maximum number of times, based on how many times you can reach the bar, there are 3 levels of physical fitness:

• INITIAL – if you were able to pull yourself up to 3 reps
• MEDIUM – pull-ups were completed 4 to 7 times
• EXPERIENCED – were able to achieve 8 pull-ups or more

Attention! After 1 week of pull-ups, to more clearly determine your level of fitness, take the physical fitness test again, from this you will plan a pull-up scheme for 2-6 weeks.

After this, based on the level of physical fitness according to the table, rest for 1-2 days and start training for 6 weeks.

Create a strong torso, beautiful back muscles and improve your health, good luck!

Reviews on the program

• It works, it still works. Don’t forget to eat right and follow a routine. I train 2 through 2. Already in the 4th week, 3 columns, wide grip.
• I initially did 6 pull-ups, after the program I can do 25, but it turned out not in 6 weeks, but in 7. I do pull-ups without jerking. I printed out the program, made it in the form of a notepad and marked the numbers so as not to misspell, and it all worked out. Now I’m planning to do pull-ups with weights, I think at first I’ll make do with a backpack with pancakes and then we’ll see.
• I studied this system a year ago. I started with an honest 3 times, worked out almost without skipping, after 5 weeks there were 8 pull-ups, after 6 weeks there were 25.
• Yes, the system works, guaranteed! Previously, I did 10 pull-ups, but after the full course I started doing 25 pull-ups.

First week of training

• If you did one pull-up in the initial test, practice in the first column.
• If you have never done a pull-up, you should think about your physical fitness and try gravitron pull-ups or vertical rows.
• If you did it 2-3 times - the second column.
• 4-6 times in a row - third column.
• More than 6. Third week, third column.

Table 2. First week of training

If you passed the first week without any difficulties, great, let's move on to the second. If it was hard for you, repeat the first week.

Programs for strength, mass, relief

Pull-up program with weights

This training plan is designed for athletes who can freely do 12-15 pull-ups. The goals are to develop strength and build muscle mass. Number of classes - 3 per week. Rest between sets - 2-3 minutes. The program lasts 8 weeks.

The weight loads of the projectiles attached to the belt are indicated in brackets. If you can’t use the suggested weights, you can slightly reduce the weight, but the number of repetitions should remain the same.

Training program on the horizontal bar and uneven bars

The program is designed for advanced athletes. Number of classes - 3-4 per week. Rest between sets - 1-2 minutes. The method of conducting the lesson is circular. Number of laps - 2-3 per workout:

1. Joint warm-up.
2. Pull-ups with a straight grip - 10-12 times.
3. Push-ups from parallel bars - 10-12 times.
4. Bulgarian squats - 15 times on each leg.
5. Reverse grip pull-ups - 10-12 times.
6. Reverse push-ups from the bench - 10-12 times.
7. Air squats - 20 times.
8. Pull-ups with a narrow grip - 10-12 times.
9. Push-ups from the floor - 10-12 times.
10. Jumping up from a deep squat - 30 times.

On rest days, additional cardio exercises are allowed. This will help you burn subcutaneous fat faster. The main thing is to monitor your well-being, recover well and avoid overtraining.

1-arm pull-up program with rubber loops

The training plan is designed for experienced athletes. The program is based on the use of rubber expander loops of different hardness. Pull-ups are performed alternately with both hands.

First 4-5 workouts:

• Joint warm-up.
• 10 sets of one-arm pull-ups using a green loop resistance band. Quantity - in each approach to failure. Rest between sets - 5 minutes.

Second 4–5 workouts:

• Joint warm-up.
• 6 sets of 10 pull-ups to the waist with 2-3 minutes rest between sets.
• 10 sets of one-arm pull-ups using a green loop resistance band. Quantity - in each approach to failure. Rest between sets - 5 minutes.

Third 4–5 workouts:

• Joint warm-up.
• 6 sets of 12 pull-ups to the waist with 2-3 minutes rest between sets.
• 10 sets of one-arm pull-ups using a green loop resistance band. Quantity - in each approach to failure. Rest between sets - 5 minutes.

Fourth 4–5 workouts:

• Joint warm-up.
• 5 sets of 12 pull-ups to the waist with 2-3 minutes rest between sets.
• 10 sets of one-arm pull-ups using a green loop resistance band. Quantity - in each approach to failure. Rest between sets - 4 minutes.

Fifth series of 4–5 workouts:

• Joint warm-up.
• 5 sets of 12 pull-ups to the waist with 2-3 minutes rest between sets.
• 10 sets of one-arm pull-ups using a purple loop resistance band. Quantity - in each approach to failure. Rest between sets - 4 minutes.
• 5 sets of classic pull-ups to failure. Rest - 2-3 minutes.

Sixth series of 4–5 workouts:

• Joint warm-up.
• 5 sets of 12 pull-ups to the waist with 2-3 minutes rest between sets.
• 10 sets of one-arm pull-ups using a yellow loop resistance band. Quantity - in each approach to failure. Rest between sets - 4 minutes.
• 5 sets of classic pull-ups to failure. Rest - 2-3 minutes.

«Pull-ups are the most underrated exercise. Pull-ups are something I wish I could do all the time.

" - Dave Tate.

Mass pull-ups.

Most pull-up programs have 2 problems:

1. They are usually designed to help you increase the number of pull-ups you can do, rather than to gain mass. While it's certainly cool to be able to do a lot of pull-ups, none of us wants to turn into that skinny guy from the gym who can do a lot of pull-ups but can't boast of anything else.
2. These pull-up programs often require changes to the rest of the training system, cutting back on volume or load. Use the right strategy and this will no longer be necessary.

The program presented below does not have these shortcomings. Firstly, it is designed for hypertrophy - pronounced mass gain. Secondly, you can add this pull-up program to your existing workout routine. In short, this pull-up program is an anabolic supplement.

We train the old fashioned way and gain new muscles.

Old-school trainers and bodybuilders had a rule: first develop strength in pull-ups, and only then focus on isolation exercises for the arms.

Now people are doing the opposite. Start with advanced bodybuilding exercises, focusing on a specific area of ​​the biceps. They isolate the muscles of the upper body and forget to build systemic strength throughout the upper body.

Result? They are trying to build a house without a solid foundation. With this approach, the body simply does not grow.

The truth is, if you can't do a minimum of 12 bodyweight pull-ups with proper form, you're better off spending time on the bar before attempting another set of reverse-grip Scott curls with grip extenders and isometric stops. Although, it may also be that you have a lot of fat, but then you should turn to another program.

That said, I have good news for you: if you've made a mistake like this, you still have some serious muscle-building potential that you can take advantage of. These are pounds of muscle that want you to take them and hang them on your frame. They'll give you a powerful, athletic look and, oh yeah—big arms. Pull-ups incl. An effective abdominal exercise, especially when done with additional weight. And you will add weight.

Pull-ups, performed with a neutral or supinated grip, are a fundamental exercise that targets the biceps, lats, and all the supporting muscles of the upper back.

Neutral grip.

A grip in which your palms are facing each other, as happens when you do pull-ups with a V-shaped device or on a pull-up bar that allows you to do it with a parallel grip. A neutral grip increases the load on the brachialis. This deep-lying muscle “lifts” the biceps and increases the overall girth of the arm. If you have neglected training your brachialis (and this is probably the case), then once you start training it, you will quickly increase the mass of your arms, perhaps even by more than 2 cm.

When gripping with your palms facing you, the emphasis falls on the elbow flexors. This variation uses more muscles than wide-grip pull-ups.

As a bonus, this program will give you a deadly grip, and grip strength is related to hand size.

Add all the above factors together, and you will realize that 2+ centimeters in arm circumference are just waiting for you to gain them. And the plan to achieve this is simple.

Pull-up program.

First phase.

Duration: 4 weeks

Methodology: volumetric training.

Every day you will do several sets of pull-ups. You will NEVER perform them to failure, and you will wait over an hour between sets.

For example, do pull-ups after breakfast, another set before training, a set after training, a set at lunch or in the evening, etc. Use any suitable objects for this, even branches on trees - be creative.

Over a 4-week period, you will gain hundreds of “extra” pull-ups, possibly over 800 in a month. Some days you will get 10-20 reps, others 40-50. The goal of the program is to have more pull-ups performed each week than the previous week.

Record day.

Once a week you will have a “record day”. Set a timer for 5 minutes and do as many pull-ups as possible with strict form. The resulting amount must be added to the total amount of pull-ups for this week. There is no need to do pull-ups the next day.

Repetitions.

If you can comfortably do 12-15 pull-ups with good form, then in this mass pull-up program you should be doing 10 reps per set. If you can't do the minimum 12 pull-ups yet, you'll first need to get stronger and (maybe) burn some fat before using this program.

Never do more than 10 pull-ups per set, even if you can. I repeat again - you never pull yourself up to failure, except on record day once a week.

Grip selection.

For the first 2 weeks, you do pull-ups with a neutral or semi-supinated grip (palms facing each other).

For the last 2 weeks, you have been doing pull-ups with a supinated grip (palms facing you).

Day of rest.

Once a week, the day after your record day, you don't do any pull-ups. Even if you need to save a cat in a tree.

The rest of the training.

Train as usual. If you're doing an arm workout and need to dial back the volume a little that day, that's okay. But most athletes don't need to cut volume as long as they use good pre- and intra-workout supplements and optimize recovery.

Example of training.

I recommend that you keep a record of your training achievements. Keep it with you to record your daily pull-ups.

Below I give an example of training records of one athlete who was engaged in a pull-up program (Phase One). Your entries may turn out slightly different.

• Monday: 10, 10
• Tuesday: 10, 10, 10
• Wednesday: 10
• Thursday: 10, 10, 10
• Friday: 10, 10, 10
• Saturday (Record Day): 40
• Sunday: rest day
• TOTAL: 160

• Monday: 10, 10, 10, 10
• Tuesday: 10, 10
• Wednesday: 10, 10, 10
• Thursday: 10, 10, 10
• Friday: 10, 10, 10
• Saturday (Record Day): 45
• Sunday: rest day
• TOTAL: 195

• Monday: 10, 10, 10, 10, 10
• Tuesday: 10, 10, 10
• Wednesday: 10, 10, 10, 10
• Thursday: 10, 10, 10, 10
• Friday: 10, 10, 10, 10
• Saturday (Record Day): 50
• Sunday: rest day
• TOTAL: 250

• Monday: 10, 10, 10, 10, 10
• Tuesday: 10, 10, 10, 10
• Wednesday: 10, 10, 10, 10
• Thursday: 10, 10, 10, 10
• Friday: 10, 10, 10, 10, 10
• Saturday (Record Day): 52
• Sunday: rest day
• TOTAL: 282

Results: increase in arm circumference by 1.25 cm (very decent for an experienced athlete). A noticeable increase in mass and strength throughout the upper body. The abs and grip have strengthened, and the percentage of body fat has decreased.

Tips and reminders for Phase One:

1. 1.Don't get overwhelmed in the first week. The program works by building volume, so you don't have to do 250 pull-ups in the first week. If you don't increase the number of pull-ups every week, then you started too fast.
2. 2. Do not train to failure, except on the day of the record.
3. 3.Do not use this pull-up program while on a very low-carb diet or in a large calorie deficit. You won't gain weight if you're half-starved and not getting enough anabolic macronutrients.

Second Phase.

Duration: 4 weeks

Methodology: heavy load work

After the first 4 weeks, you need to switch to a pull-up program with an emphasis on strength. For the next month, do this:

• Step 1: Set your maximum to 6 reps in pull-ups with additional weights, which can be a special belt with attached plates, a weight vest, or simply squeeze a dumbbell or plate between your legs.
• Step 2: During the workout you will need to perform a total of 25 repetitions, doing several approaches with the additional weight that you determined in the first step. It doesn't matter how many approaches it takes. It's okay if you do only 1-2 reps in the last sets. The picture might look like this:
• First set: 6 reps
• Second set: 6 reps
• Third set: 5 reps
• Fourth set: 4 reps
• Fifth set: 2 reps
• Sixth set: 2 reps

This breakdown of sets and repetitions is just an example. Everyone can have deviations from it. Simply do 25 pull-ups totaling your record weight for 6 reps for as many sets as you need. Rest between sets for as long as needed. This is not a race.

When you can do more than 6 reps on the first set, increase the weight.

• Step three: Perform pull-ups according to the above method three times a week for four weeks (you should not do pull-ups 2 days in a row), for example, on Monday, Wednesday and Friday. The grip should vary from neutral to supinated. The grip width can also vary. If 3 times a week is too much for your elbows, then follow this program 2 times a week for 6 weeks.
• Step Four: Measure your biceps again and notice how your T-shirts begin to fit even tighter around your torso.

8 weeks, 2.5 cm increase in arm circumference.

For an advanced athlete, an increase of 2.5 cm in the arms even in a year would already be a phenomenal success and would simply be visually shocking. Most people who try both phases of this pull-up program will see these results within 8 weeks. How much bigger have your arms and upper body become in the last 2 months? Start now.

• Original source
• Translation:

Testosterone Nation's Grip Strength Tips

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Description of an effective program

Pull-ups on the horizontal bar in the form of such a program are worked out for at least 30 weeks in order to achieve more serious results in pull-ups. It is recommended to train every day, except weekends. Rest between sets should be no more than 3 minutes.

The exercise should be performed regularly and if you find that your strength has not yet been sufficiently restored, you should do the exercises that day in a softer mode, but continue to train. Classes can be stopped only in case of illness or injury.

pros

The advantages include:

1. Increasing the number of repetitions per workout during subsequent sessions.
2. The ability to achieve the required result in a short time with regular classes.
3. Noticeable progression of repetitions in each approach.
4. A reasonable number of approaches per workout.
5. Reasonable distribution of rest time between approaches.

Minuses

The disadvantages include:

1. Overwork due to daily training. The volume of the load will be too large, which will not allow the athlete’s muscles and nervous system to recover in time. Because of this, the athlete will overtrain. Following this type of training program is not for everyone.
2. The pull-up circuit does not include exercises for synergistic muscles.
3. There are no exercises in the pull-up circuit that counterbalance the impact of a large number of pull-ups on the muscular system.

Third week of training

So, you are stronger than you were at the beginning of the journey, and the test you took at the end of the second week objectively shows this.

Remember his results?

• If in the last test you pulled yourself up 3-4 times, practice according to the first column of the table.
• 5-6 times - in the second column.
• More than 6 times – third column.

It may happen that for some reason you did not become “stronger” and did less than 3 pull-ups. The reasons may be different, but you should not despair. Just repeat “week two” again. You will succeed!

Table 4. Third week of training.

Fifth week of training

So, the fifth week of training, the end of the training cycle is just around the corner. Remember your result? If it is less than the values ​​​​in the table below, repeat week 3 or 4. There is nothing to worry about.

• 3-4 times, perform the exercises in the first column.
• 5-6 times - in the second column.
• More than 6 times? See third column.

Table 6. Fifth week of training

At the end of the fifth week of training, you will again take an endurance test. If you can do more than 9 pull-ups in this test, feel free to move on to the sixth week. If not, repeat the fifth.

Tips and tricks for training

When conducting training, you should consider the following tips and recommendations:

1. When lifting your torso, you do not need to swing your body.
2. When doing pull-ups, the athlete should observe proper breathing.
3. You should balance your own diet and make sure that the food is high in calories and contains a large amount of minerals and vitamins. The body will also need carbohydrates.
4. For better muscle development, you can combine pull-ups with push-ups on the bar.
5. If you feel soreness in your muscles, you no longer need to exercise to avoid overtraining.
6. Sleep should be 7 to 8 hours a day. It is also recommended to go to bed and get up at the same time.

Sixth week of training

So where do we stand with the test results at the end of week five?

• 9-11 pull-ups – first column.
• 12-14 – second column.
• More than 14 – third column.

Table 7. Sixth week of training

If you've completed week six, congratulations! You did it! If not, just repeat it again.

After the sixth week, it's time for the final endurance test. Rest for at least two days after completing the sixth week and do as many pull-ups as you can. We are sure that you should be able to do 25 pull-ups, or even more.

Description of the exercise

Pull-ups exist both as a separate exercise, which many people like to do on the horizontal bar at home, and it is often included in the training complex of experienced athletes.

What muscles work

When performing this exercise on the horizontal bar, the pectoral muscles, biceps, shoulder muscles, latissimus dorsi and forearm muscles are involved.

Exercising helps get rid of protruding belly and helps develop sculpted six-pack abs. It is worth considering that ordinary exercises will not achieve the desired result, and before performing training you need to familiarize yourself with the different types of grip.

Types

Pull-ups are divided into the following types:

1. Classic. The athlete’s palms should clasp the bar from above, with their hands slightly wider than shoulder width. Raising the body in this way will not be difficult and therefore this training exercise can be performed even by a beginner in the pull-up system.
2. Neutral. In order to perform a body lift, the athlete will need special bars, which will have to be located at a distance of 30-40 centimeters from each other. This type of pull-up also has another name - parallel. Performing this technique will allow you to work out the latissimus dorsi muscles, and especially their lower sections. The lifting of the body must be done to failure.
3. Reverse. Before starting this technique, the athlete will need to turn his palms towards the body before grasping the bar. This will allow you to grab the crossbar from below. The distance of the hands is slightly less than the width of the athlete’s shoulders. The use of this type of pull-up will help to work out the muscle groups that are located in the chest area.

Age standards

Pull-ups on a high bar are performed from the following position:

1. Hanging with an overhand grip.
2. Place your hands shoulder-width apart.
3. The athlete's torso and arms are straight.
4. Do not touch the floor with your feet.
5. Bring your feet together.

According to the GTO standard for pull-ups on the horizontal bar, an athlete must perform the technique in such a way that his chin crosses the top line of the bar. After performing this action, he will need to lower himself into a hanging position and lock in the starting position for a short time, and then continue performing the exercise.

Pull-ups on the horizontal bar according to the standard are presented in the table by age.

Pull-ups to get the GTO badge

Pull-up chart for boys and men (high bar):

Pull-up chart for girls and women (low bar):

Depending on what badge you are applying for, you can use the training plans presented in this article or other programs for beginners.

You can find preparation recommendations here and here.